Stretching your body can be easier said than done, especially if you're focused on an area that seems hard to stretch -- such as your outer hip. The hip is made of several muscles that allow a variety of movements, from up and down, in and out and rotation. There's a number of reasons they may need to be stretched, such as rehabilitation, lengthening or tightening muscles and as a precaution before or after physical activity. Fortunately there are many beneficial stretches for your outer hips.
Lying Side Stretch
Start by lying on your back on the floor with both legs straight. Bend one knee up and with the opposite hand, grab your knee. Pull it across your body to the same side as your hand and hold for as long as you can. Repeat on the same leg or switch sides and stretch the opposite leg.
Standing Hip Stretch
Stand with legs in a crisscross position with right leg behind the left. Then move your right arm above your head and lean to the left while pushing your right hip out. Try holding this stretch for as long as you can. This can be done on one or both legs.
Flat Hip Stretch
Lie down into a flat push-up position. Leave one leg straight behind you and shift the other into a position under your stomach, keeping the knee bent and the outside of your leg against the floor. This position may require some sitting up and maneuvering. If this is too tough of a stretch to achieve, move on to a different one rather than forcing it, which may cause injury.
Criss-Cross Stretch
Sit on the floor with your legs crisscrossed and your back fully straightened. With your arms straight in front of you, slowly lean forward until you feel a stretch or a mild burning sensation. With this stretch, keeping your back straight is more important than how far forward you lean. Hold the position for up to 30 seconds.
Tips to Prevent Injury
If the muscles in your hip are injured or you are still recovering from an injury, you should avoid stretching them. Stretching injured muscles may only cause further damage or prolong healing. When you are stretching, take your time and take it easy. Fast or abrupt movement can cause injuries to muscles and joints. Don't push yourself too far when stretching -- it will cause more harm than good.
Seeing a Doctor
Ongoing or new pain can be the result of doing the wrong type of stretches, or a sign of something other than tight muscles -- such as arthritis in the joint. A doctor or physical therapist might be able to determine if your pain is from something that needs treatment other than stretching.
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